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Static Stretching Exercises

Research work detailed in Medicine & Science in Sport and Exercise 33(3),
pp354-358 and Journal of Strength and Conditioning Research, vol 15 (1): 98101 suggests that the use ofdynamic stretches - slow controlled movements
through the full range of motion - are the most appropriate exercises for warming
up. By contrast, static stretches are more appropriate for the cool down.

The Exercises
The following are examples of general static stretching exercises that could form
part of thecool down program at the end of a training session when stretches are
held for 10 seconds or to improve the mobility and range of movement when
stretches are held for 30 seconds. In all exercises breathe easily whilst
performing them.

Chest Stretch
Stand tall, feet slightly wider than shoulder-width apart,
knees slightly bent
Hold your arms out to the side parallel with the ground
and the palms of the hand facing forward
Stretch the arms back as far as possible

You should feel the stretch across your chest

Biceps Stretch
Stand tall, feet slightly wider than shoulder-width apart,
knees slightly bent
Hold your arms out to the side parallel with the ground
and the palms of the hand facing forward
Rotate the hands so the palms face to the rear
Stretch the arms back as far as possible

You should feel the stretch across your chest and in the
biceps

Upper Back Stretch


Stand tall, feet slightly wider than shoulder-width apart,
knees slightly bent
Interlock your fingers and push your hands as far away
from your chest as possible, allowing your upper back
to relax

You should feel the stretch between your shoulder


blades

Shoulder Stretch
Stand tall, feet slightly wider than shoulder-width apart,
knees slightly bent
Place your right arm, parallel with the ground across the
front of your chest
Bend the left arm up and use the left forearm to ease
the right arm closer to you chest
You will feel the stretch in the shoulder

Repeat with the other arm

Shoulder and Triceps Stretch


Stand tall, feet slightly wider than shoulder-width apart,
knees slightly bent
Place both hands above your head and then slide both
of your hands down the middle of your spine

You will feel the stretch in the shoulders and the triceps

Side Bends
Stand tall, feet slightly wider than shoulder-width apart, knees slightly
bent, hands resting on the hips
Bend slowly to one side, come back to the vertical position and then bend
to the other side
Do not lean forwards or backwards

Abdominal and lower back muscles


Lie face down on the ground in a prone
position
Lift your body off the ground so that you are
supported only by your forearms and toes.
The elbows should be on the ground and
should be almost directly below your
shoulders. Your forearms and hands should
be resting on the ground, pointed straight
ahead, toes and feet should be shoulder
width apart and your head in line with your
spine

Contract your gluteus (bum) muscles gently.


Hold for ten seconds
Lift your right arm off the ground, straighten it
and point it straight ahead, holding it in the air
for 10 seconds

Return to the starting position

Repeat with the left arm

Return to starting position

Lift your right leg off the ground and hold it


there for ten seconds (keep back straight).

Return to starting position

Repeat with left leg

Return to starting position

lift your right arm and left leg simultaneously


and hold them in position for ten seconds

Return to starting position

Lift your left arm and right leg simultaneously


and hold them in position for ten seconds

Return to the starting position

Hamstring Stretch
Sit on the ground with both legs straight out in
front of you
Bend the left leg and place the sole of the left
foot alongside the knee of the right leg
Allow the left leg to lie relaxed on the ground
Bend forward keeping the back straight
You will feel the stretch in the hamstring of the
right leg

Repeat with the other leg

Calf Stretch
Stand tall with one leg in front of the other,
hands flat and at shoulder height against a
wall.
Ease your back leg further away from the
wall, keeping it straight and press the heel
firmly into the floor
Keep your hips facing the wall and the rear
leg and spine in a straight line
You will feel the stretch in the calf of the rear
leg

Repeat with the other leg

Hip and Thigh Stretch


Stand tall with your feet approximately two
shoulder widths apart
Turn the feet and face to the right
Bend the right leg so that the right thigh is
parallel with the ground and the right lower
leg is vertical
Gradually lower the body
Keep your back straight and use the arms to
balance
You will feel the stretch along the front of the
left thigh and along the hamstrings of the right
leg

Repeat by turning and facing to the left

Adductor Stretch
Stand tall with your feet approximately two
shoulder widths apart
Bend the right leg and lower the body
Keep you back straight and use the arms to
balance
You will feel the stretch in the left leg adductor

Repeat with the left leg

Groin Stretch
Sit with tall posture
Ease both of your feet up towards your body
and place the soles of your feet together,
allowing your knees to come up and out to the
side
Resting your hands on your lower legs or
ankles and ease both knees towards the
ground

You will feel the stretch along the inside of


your thighs and groin

Front of Trunk Stretch


Lie face down on the floor, fully outstretched
Bring your hands to the sides of your
shoulders and ease your chest off the floor,
keeping your hips firmly pressed into the
ground

You will feel the stretch in the front of the


trunk

Iliotibial Band Stretch


Sitting tall with legs stretched out in front of
you
Bend the right knee and place the right foot
on the ground to the left side of the left knee
Turn your shoulders so that you are facing to
the right
Using your left arm against your right knee to
help ease you further round
Use your right arm on the floor for support

You will feel the stretch along the length of the


spine and in the muscles around the right hip

Quadriceps Stretch
Lie face down on the floor, resting your forehead on your right hand
Press your hips firmly into the floor and bring
your left foot up towards your buttocks
Take hold of the left ankle with the left hand
and ease the foot closer to you buttocks
Repeat with the right leg

You will feel the stretch along the front of the


thigh